Menopause and Longevity

Mental fatigue can affect your workout

We often think of fatigue as physical. But mental fatigue can also influence physical performance.

A 2026 systematic review and metaanalysis found that mentally fatiguing cognitive tasks were associated with a small to moderate reduction in resistanceexercise volume, particularly during multijoint exercises and moderate-intensity training.

The evidence is graded as low certainty, so this is not a reason to avoid exercise. It is a reminder that the brain and body do not function independently.

Before an important strength session, recovery is not only about your musclesmental recovery matters too.

How I feel !

Menopause has taught me one thing:
strength is non-negotiable. Resistance training is non-negotiable. Showing up is non-negotiable.
The Lucid Pink Dropset Pro?
That wasn’t a purchase. That was an emotional necessity

Confusion & Brain Fog in Menopause

“Why did I walk into this room?” “I know the word, but I just can’t remember it.”

Brain fog is common during the menopausal transition and does not automatically mean dementia or permanent memory loss.

Fluctuating oestrogen, poor sleep, hot flushes, stress and anxiety can affect attention, concentration, memory and processing speed.

What helps?
Regular aerobic and resistance exercise, good quality sleep, adequate protein, healthy metabolic and cardiovascular function, and stress management are the foundations of cognitive health.

Menopausal hormone therapy may improve some menopause related symptoms and sleep, but it should not be prescribed specifically to prevent dementia.

Persistent, progressive or functionally significant cognitive changes should be evaluated rather than simply attributed to menopause.

Menopause can change how the brain feels but it does not mean the brain is failing.

Just 10–15 minutes of movement every day can improve balance, strengthen muscles, support bone health, enhance mood, and reduce the risk of falls. Small, consistent habits are far more effective than occasional intense workouts.

Start where you are. Move at your own pace. Your future self will thank you.

Strong muscles. Better balance. Healthier aging.

’sHealth

The 2026 NICE Osteoporosis Update: Don’t Wait for the First Fracture

Osteoporosis is often called the “silent disease” because bones become weaker without causing symptoms until a fracture occurs. The good news is that many fractures can be prevented with timely risk assessment and appropriate treatment.

What has the 2026 NICE guidance reinforced?

Assess fracture risk, not just bone density.

Use validated tools such as FRAX® (or QFracture) to estimate a person’s 10-year risk of major osteoporotic and hip fractures. Bone mineral density (DEXA) adds value but should always be interpreted alongside clinical risk factors not in isolation.

Who should be assessed?

Consider fracture risk assessment in:

• Adults aged 50 years or older with a previous fragility fracture
• Anyone taking long-term oral glucocorticoids
• Women aged 65 years or older and men aged 75 years or older
• Younger postmenopausal women or adults aged 50–74 years with risk factors such as low BMI, smoking, frequent falls, a family history of hip fracture, excess alcohol intake, or medical conditions and medications associated with bone loss

Who should receive treatment?

Treatment should be considered for people with:

• A previous hip or vertebral fracture
• Osteoporosis on DEXA (T-score ≤ –2.5)
• Osteopenia with additional high-risk features
• Very high-dose glucocorticoid exposure

One important message

A normal DEXA scan does not always mean low fracture risk, and a low T-score alone should not determine treatment. Age, previous fractures, falls risk, medications, and the overall clinical picture remain essential when making decisions.

Early identification, resistance exercise, adequate calcium and vitamin D (when indicated), fall prevention, and appropriate medication can significantly reduce the risk of future fractures.

Strong bones are built over a lifetime. Preventing the first fracture is always better than treating the next one.

Perimenopause is that confusing season where you keep asking…
“Is it my hormones… or have I finally stopped putting up with nonsense?”
The answer? Probably a little of both!

Because sometimes menopause doesn’t change who you are… it simply gives you permission to be yourself

Perimenopause: when you spend months blaming your hormones… only to realise your tolerance level has retired